Going on a diet is tough work and requires lots of motivation and effort. That being said, it's important to be careful with how much you're losing each week. If you embark¹ on an extreme diet plan, you may be putting your body at a disservice. It may even drive you to quit early, thereby² gaining back whatever you lost. (And maybe more.)

节食非常痛苦，需要有动力支撑、也需要付出努力。也就是说，注意自己每周减重多少是非常重要的。如果你的节食计划非常极端，那你的身体可能会受到损害。甚至会驱使你早点儿放弃，因此减掉的肉又会重新长回来。（甚至比以前更重。）

Good news - we had Christopher Hollingsworth, MD, from NYC Surgical³ Associates explain what can happen if you see the scale dip too low, too quickly. He also provided us with a few tips for losing weight the right way.

好消息：纽约市外科协会的克里斯托弗·霍林斯沃思医学博士解释了体重减轻太慢或太快对身体的影响。他也给出了正确减肥的建议。

What's A Good Amount To Lose?

减重多少才合适？

Instead of thinking about weight loss in pounds, Dr. Hollingsworth recommends looking at the percent of body weight lost. A safe metric to aim for is a loss of five to 10 percent of your body weight over a three-month period. Anything more than that puts you at "risk for having some problems associated with weight loss," he says. "Once you have lost more than 10 percent of your body weight within three months, you are most likely going to have significant issues."

霍林斯沃思博士建议，与其想着一磅一磅的减肥，倒不如着眼于体重减轻的百分比。一个安全的目标就是：三个月内，减掉体重的5%至10%。超过这一比例可能会让你置于"与减肥相关的风险"之中，他说道。"一旦你在三个月内减重量超过体重的10%，那你将很有可能面临重大问题。"

Dr. Hollingsworth's approach is different than the popular opinion of losing up to two pounds per week. He says it's important to keep in mind that there is no one-size-fits-all approach to determine the specific number of pounds since everyone is different. For instance, when keeping bodyweight percentage in mind, the healthy weight loss range will be larger for an overweight individual than someone who is not considered overweight.

霍林斯沃思博士的方法与流行观点不一样，流行观点推崇的是每周减重2磅。他说记住这一点非常重要：因为每个人都是不同的，所以没有通用的方法来确定你应该减重的确切数量。例如，牢记体重百分比时，肥胖个体减重的健康范围就会大于不肥胖个体的范围。

He also believes that looking at weekly weight loss isn't always the best indicator⁴, which is why he focuses on a three-month window. "When running a caloric deficit⁵ to lose weight, your average trend over a month is important."

他还认为每周减重量并不总是最好的指标，所以他着眼于3个月的时间期限。"用摄入少量卡路里的方式来达到减肥目的，那一个月的平均减重趋势非常重要。"

What Happens If You Lose Too Much

减重太多会发生什么呢？

According to Dr.Hollingsworth, there are many side effects that can happen when you drop too much weight in a short period of time. You might experience constipation, diarrhoea, nausea⁶, or abdominal⁷ pain. "Your intestine⁸ is used to handling different types and amounts of food, so it goes through an initial adjustment period," he says.

霍林斯沃思博士表示，短时间内减重太多会带来很多副作用。你可能会便秘、腹泻、恶心或腹痛。"你的肠子是用来处理不同类型、不同数量的食物的，所以它会经历一个初始调整期，"他说道。